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900 am run- >7 miles, 48 min., steep hills (crawling up, flying down).

Note; I don't recommend doing a run this long more than once a week. I run mostly because I enjoy it. I run for a reasonable duration usually at moderate to high intensity. For training purposes running helps me expand what I am capable of while at the top an effort. I can't achieve the intensity that makes running a beneficial training tool running this long therefore this one was more about the love of the game than a practical effort.

300 pm ride- climbing 2000 ft on a mellow grade, standing high cadence intervals of 2min-3min-4min-3min-2min

then back at HQ

20-1 pull ups/deep db swings at 35#/unanchored sit ups

Then with a continuously running clock complete as many consecutive 1 min rounds where in the first you perform 1 pull up, in the second 2, in the third 3, ...ect. untill you can no longer finish all reps in a single min.

I got to 16 and finished about 3 pull ups in the 17th min.